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Liz's workout log


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Awesome. Good for her.

 

I took a hard fall 2 weeks ago on a tricky drop and haven't been back at it since. Trying to muster up the courage (now that my bruises have healed). But if she can do it, I can too.

 

I think.

 

Maybe.

 

We'll see.

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Tuesday:

Deadlifts: 85 x7, 170 x5/5/5

Calf Press (one leg at a time): 130 x10, 190 x10/10/10

Incline Dumbell Press (weight per dumbell): 20 x7, 35 x5/4/5

Rear Delt Row: 45 x7, 80 x4/4/4

One-Arm Dumbell Row: 25 x7, 50 x8/7/6

Wide-Grip Pullup: -100 x5, -60 x3/3/3

 

Wednesday:

Mountain bike ride. I am not sure how long it was. Maybe about an hour and 15 min. No falling for either of us!

 

Thursday:

Squats: 75 x6, 155 x3/2/3

Calf Press (one leg at a time): 130 x10, 190 x10/10/10

Barbell Bench Press: 45 x7, 90 x2/3/2

Barbell Shoulder Press: 45 x7, 65 x4/3/3

Cable Row: 55 x7, 110 x5/5/5

Lat Pulldown: 55 x7, 105 x2/3/2

 

I was disappointed that I didn't get 3x3 on the squat. I was so close!

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Sunday:

Squat: 75 x7, 155 x3/3/3

Calf Press (one leg at a time): 130 x10, 190 x10/10/10

Chest Dips: -60 x5, bw x1/1/1

Power Hang Cleans: 45 x5, 85 x5/5/5

Barbell Bent-Over Row: 65 x7, 120 x4/3/3

Narrow-Grip Chinup: -80 x5, -50 x5/5/5

 

Squats felt really hard and I didn't go low enough so I am going to do 155 again and try to do them right. I guess I was tired because the weight felt much heavier than it had on Thursday.

 

Monday:

Bike ride on an easy, flat trail. It was about one hour. It's really hot here, so we are taking it easy. This day it was in the high 90s and humid. For the next few days it is supposed to be over 100; with the humidity the heat index will be around 110, maybe over. I'm not doing any outdoor exercise on those days. It's supposed to cool after Thursday. This weather is really draining!

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Tuesday:

Deadlifts: 85 x7, 135 x6, 175 x5/5

Calf Press (one leg at a time): 130 x11, 190 x11/11/11

Incline Dumbell Press (weight per dumbell): 20 x7, 35 x5/5/6

Rear Delt Row: 45 x7, 80 x4/4/4

One-Arm Dumbell Row: 25 x8, 50 x8/8/8

Wide-Grip Pullup: -100 x5, -60 x4/4/4

 

For deadlift, I replaced one of my working sets with another warmup, so I did two warmups (the second heavier than the first) and two working. Am I likely to make less progress (not get as strong) doing only two working sets?

 

That's gonna be it for a while. We're going away for a week at the beach, so I am not going to be in the gym for a while. We are taking our bikes and hope to get lots of riding in (planning for riding every morning, but we'll see how it goes).

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  • 2 weeks later...

Just got back from the week at the beach. While there, we went for 3 bike rides--Monday, Wednesday, and Friday.

 

Monday's ride was a short, easy one, mostly around the neighborhoods. Wednesday we took a ride that was about 24 miles, which is quite long for Katrina. She had a pretty good pace heading out, but was getting quite tired during the last few miles of the ride. Friday we had a shorter ride again, but along the same route as Wed, just not as far out. That one was probably around 10 miles or a little longer.

 

Back to the gym on Tuesday (tomorrow). It will have been two weeks since my last workout by then.

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Back to the gym after two weeks off... it's pretty amazing how much just that much of a break affects me! I guess that will teach me never to go on a vacation without gym access again!

 

Tuesday:

Squats: 75 x6, 145 x5/5/5

Calf Press (one leg at a time): 130 x11, 190 x11/11/11

Barbell Bench Press: 45 x7, 90 x1/2/1

Push Press: 45 x7, 65 x4/3/2

Cable Row: 55 x7, 115 x5/5/5

Lat Pulldown: 55 x7, 105 x3/2/1

 

Did pretty well on the squats, but my legs were really tired afterwards and I knew I'd have some serious DOMS.

 

Wednesday:

Mountain bike ride. My legs were really sore, so climbing was pretty rough, especially for the first 45 minutes or so. After that, they were somewhat warmed up and things were better.

 

Thursday:

Legs were quite sore and not feeling strong at all, so I knew the squats were not going to go well.

 

Squat: 75 x7, 155 x1/3/2

Calf Press (one leg at a time): 130 x11, 190 x11/11/11

Chest Dips: -60 x6, bw x1/1/1

Power Hang Cleans: 45 x5, 85 x5/5/5

Barbell Bent-Over Row: 65 x7, 120 x3/4/4

Narrow-Grip Chinup: -80 x6, -40 x2/1/1

 

My legs are feeling much better today, and I'm looking forward to getting the gym this weekend (though that will be deadlift day and I will have to wait until Tues to try those squats again).

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  • 2 weeks later...

Last Sunday:

Deadlifts: 85 x7, 135 x6, 175 x3, 155 x2

Incline Dumbell Press (weight per dumbell): 20 x7, 35 x5/5/5

Rear Delt Row: 45 x7, 80 x4/4/4

Wide-Grip Pullup: -100 x5, -60 x5/5/4

 

It was a shortened workout due to time contraints. Did crap on the deadlift--was supposed to go up to 180, as I did 175x2x5 last time, but couldn't lift 180 even once. I have lifted 185 before. So I went down to 175 and that was really hard. Then I went down to 155 and that was still hard.

 

So I was feeling totally in a slump. Since I got back from vacation my workout had been pretty bad. I was also feeling stressed and not sleeping as well as usual.

 

Then my parents came into town and I was unable to work out on Tues and Thurs as usual because I was with them. I also did not bike on Mon and Wed.

 

That brings me to today.

 

Sunday:

Squat: 80 x7, 155 x3/3/3

Barbell Bench Press: 45 x7, 90 x1/3/2

Push Press: 45 x7, 65 x3/3/3

Cable Row: 55 x7, 110 x5/4/4

Lat Pulldown: 55 x7, 105 x3/3/3

 

Today, I felt really good! I was very worried about squatting 155 because last time I tried it was really hard and I ended up not going low enough, and then I had the really bad deadlift day. After another 2 workouts missed, I thought squatting would suck, but I did the 155 nice and low and it felt good. I dunno what did it. I did eat a whole lot this week, because I ate out a lot with my parents. That's all I could think of, because my sleep was not much better.

 

It's pretty amazing how much those external things can affect one.

 

On bench, I messed up my set because I was actually lifting 92.5 when it should have been 90--I had an extra 2.5 on one side only, so it was also unbalanced. Once I fixed that, it got better for the other sets.

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Tuesday:

Squat: 85 x7, 160 x3/3/3

Calf Press (one leg at a time): 130 x10, 190 x11/11/11

Chest Dips: -60 x6, bw x1/1/2

Power Hang Cleans: 45 x5, 90 x4/2/3

Barbell Bent-Over Row: 65 x7, 120 x3/4/4

Narrow-Grip Chinup: -80 x7, -40 x1/1/1

 

Wednesday:

Mountain bike ride, just over an hour. We're starting to run out of light in the evenings now. We started our ride at 6:15 and by the end of the ride it was getting pretty hard to see in the woods. It didn't help that it was overcast. We're gonna have to work out a new schedule for biking.

 

I had a really dumb injury--I was riding through an extensive rock garden and made it about halfway then had to walk a bit. I slipped on a rock and banged/scraped my ankle. Now it's a bit swollen. And the worst part is that I did this in front of another biker. It was bad enough that I had to walk--then I had to go and nearly fall while walking!

 

Thursday:

Deadlifts: 85 x7, 135 x6, 175 x5/5

Incline Dumbell Press (weight per dumbell): 20 x7, 35 x6/5/5

Rear Delt Row: 45 x7, 80 x5/4/5

One-Arm Dumbell Row: 25 x7, 55 x5/5/5

Wide-Grip Pullup: -100 x7, -60 x4/4/3

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Thursday:

Went to the gym, but I can't find my sheet, so I don't know exactly what I did. Here are the bits I can recall:

Deadlifts: 85 x7, 135 x6, 175 x5/5

Incline Dumbell Press: 25 x7, 35 x5/5/6

Rear Delt Row: 45 x7, 80 x?

One-Arm Dumbell Row: 25 x7, 55 x5/5/5

Wide-Grip Pullup: -100 x7, -60 x?

 

Sunday:

Short, easy road bike ride with K. It was maybe an hour, with a very easy pace.

 

Tuesday:

Squats: 85 x8, 165 x2/2/3

Calf Press (one leg at a time): 130 x11, 190 x11/11/11

Barbell Bench Press: 45 x8, 90 x5/5/3

Push Press: 45 x7, 65 x3/3/3

Cable Row: 55 x7, 115 x5/5/5

Lat Pulldown: 55 x7, 105 x4/4/3

 

After that slump I had, I am now feeling pretty good. Thurs-Sun I am going to be on a camping trip with friends, so I'll be doing some hiking but no gym or biking.

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  • 2 weeks later...

I am a little behind.

 

I was camping on Thurs 7 Sept through Sun 10 Sept, so no gym or biking. I did go for hikes on Fri and Sat. Both were about 4-5 miles, but the Fri one was much easier terrain.

 

Back in Baltimore...

 

Monday (11 Sept):

Mountain bike ride. I was feeling tired and rode pretty crappily. It's already a rush to get a ride in before it gets dark. Soon we won't be able to ride in the evenings.

 

Tuesday:

Squat: 85 x7, 165 x2/2/3

Chest Dips: -60 x6, bw x1/2/1

Power Hang Cleans: 45 x5, 85 x4, 65 x5/5

Barbell Bent-Over Row: 65 x7, 120 x3/5/4

Narrow-Grip Chinup: -80 x7, -40 x1/2/3

 

I had to drop the weight on the hang cleans to work on form. I got in the habit of swinging the weight out on the way up, and I need to work on stopping that and pulling it straight up.

 

Thursday:

Deadlifts: 85 x7, 135 x6, 175 x5/5

Calf Press (one leg at a time): 130 x11, 190 x11/11/11

Incline Dumbell Press (weight per dumbell): 20 x7, 35 x5/6/5

Rear Delt Row: 45 x7, 80 x4/4/4

One-Arm Dumbell Row: 25 x7, 55 x5/5/5

Wide-Grip Pullup: -100 x7, -60 x3/3/4

 

And now I am about to go to the gym again.

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  • 2 weeks later...

I need to update more frequently!

 

Thursday, 21 Sept:

Deadlifts: 85 x8, 140 x8/8/8

Incline Dumbell Press (weight per dumbell): 20 x7, 35 x6/6/5

Rear Delt Row: 45 x7, 80 x5/5/5

One-Arm Dumbell Row: 25 x7, 55 x5/5/5

 

This night I had band rehearsal and had to be fast, so I had to skip calf press and pullups.

 

Tuesday, 26 Sept:

Squats: 85 x8, 155 x5/5/5

Barbell Bench Press: 45 x8, 90 x4/3/2

Push Press: 45 x7, 65 x3/3/4

Cable Row: 55 x7, 120 x4/4/3

Lat Pulldown: 55 x7, 105 x4/4/3

 

This evening I had to rush so that I could go get my residential parking permit. I have been having to rush a lot of workouts!

 

Sunday, 1 Oct:

Deadlift: 85 x8, 150 x7/7/7

Calf Press (one leg at a time): 130 x10, 190 x11/11/11

Chest Dips: -60 x7, bodyweight x3/2/2

Power Hang Cleans: 45 x5, 70 x5/5/5

Barbell Bent-Over Row: 65 x7, 120 x4/5/4

Narrow-Grip Chinup: -80 x7, -40 x2/2/2

 

I had a great bench day a couple of weeks ago, but haven't done as well since then, unfortunately.

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  • 2 weeks later...

I have been pretty lax in my posting lately. I have missed a few workout sessions because I have been working late a lot and have missed a few days at the gym. But I do have at least a couple of workouts to post. I am hoping the busy-ness is over at the office and I can get back to my regular schedule.

 

Now that fall is pretty much here, biking in the evenings is over. There's not enough light after work now. (The parks where we bike all close at sunset.) So I will be getting in one mtn bike ride on the weekends. K and I are going to start roller skating--that will be on the weekends as well. I might have to change my gym schedule.

 

I am also changing my diet. I am going to eat much more fruit and raw veggies. Morning will be a fruit/almond milk smoothie, lunch will be some cooked bean/grain/veggie dish, dinner will be based on raw veggies, and snacks during the day will be fruit, raw nuts, and raw bars (like lara for now or vega once I can get them).

 

So we will see what happens. I'm going to have to fiddle with my diet a bit to make sure I get enough calories... right now the amount I was planning to eat today comes in at just over 1200 so I really need to add to it. 1500-1700 would be great for me.

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  • 2 weeks later...

Okay, I am finally logging. I have 6 workouts to post!

 

Tuesday, 3 Oct:

Squat: 85 x7, 155 x5/5/5

Incline Dumbell Press (weight per dumbell): 20 x7, 35 x6/6/6

Rear Delt Row: 45 x7, 85 x5/4/4

One-Arm Dumbell Row: 25 x7, 55 x5/5/5

Wide-Grip Pullup: -100 x7, -60 x4/4/4

 

Sunday, 8 Oct:

Squats: 85 x7, 155 x5/5/5

Calf Press (one leg at a time): 130 x10, 190 x11/11

Barbell Bench Press: 45 x8, 90 x4/3/3

Push Press: 45 x7, 65 x3/3/3

Cable Row: 55 x7, 120 x5/4/4

Lat Pulldown: 55 x7, 105 x4/4/3

 

I can't remember what happened here. I have a big gap in sessions.

 

Tuesday, 17 Oct:

Squat: 85 x7, 155 x5/5/5

Calf Press (one leg at a time): 130 x10, 190 x11/11/11

Chest Dips: -60 x7, bodyweight x2/1/3

Power Hang Cleans: 45 x5, 75 x5/5/5

Barbell Bent-Over Row: 75 x7, 120 x4/4/4

Narrow-Grip Chinup: -80 x7, -40 x3/2/3

 

Thursday, 19 Oct:

Deadlift: 85 x8, 150 x7/7/7

Calf Press (one leg at a time): 130 x10, 190 x12/11/11

Incline Dumbell Press (weight per dumbell): 20 x7, 40 x2/2/1

Rear Delt Row: 45 x7, 85 x4/4/4

One-Arm Dumbell Row: 25 x7, 55 x5/5/5

Wide-Grip Pullup: -100 x7, -60 x3/3/3

 

Sunday, 22 Oct:

Squats: 85 x7, 160 x5/5/2

Barbell Bench Press: 45 x8, 90 x5/4/2

Push Press: 45 x7, 65 x3/4/3

Cable Row: 55 x7, 120 x4/4/3

Lat Pulldown: 55 x7, 105 x4/4/3

 

Thursday, 26 Oct:

Front Squat: 45 x7, 65 x5, 85 x5, 95 x5

Calf Press (one leg at a time): 140 x8, 200 x8/8/8

Chest Dips: -60 x7, bodyweight x4/2/3

Power Hang Cleans: 45 x5, 75 x5/5/5

Barbell Bent-Over Row: 75 x7, 120 x5/5/4

Narrow-Grip Chinup: -80 x7, -40 x3/4/4

 

We have added front squat. Today was our first time doing them so we were trying to get used to the feel.

 

The change in diet is going pretty well. I am eating far more fruit and raw veg than I used to, and less processed food. I am pretty happy about that. In fact, now I am feeling like I am eating too much fruit and I think I am going to swap one of my daytime fruit snacks with a veg snack (like carrots or bell peppers with some kind of homemade dip).

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  • 3 weeks later...

Damn, why can't I do this more regularly so I don't have as many days to do at once??

 

Sunday, 29 Oct

Deadlift: 85 x8, 160 x6/6/6

Calf Press (one leg at a time): 140 x10, 200 x8/8/8

Incline Dumbell Press (weight per dumbell): 20 x7, 40 x2/2/0

Rear Delt Row: 45 x7, 85 x5/4/5

One-Arm Dumbell Row: 25 x7, 55 x5/5/5

Wide-Grip Pullup: -100 x7, -60 x4/4/3

 

Tuesday, 31 Oct

Squats: 85 x7, 160 x5/5/2

Calf Press (one leg at a time): 140 x11, 200 x8/8/8

Barbell Bench Press: 45 x8, 90 x4/3/4

Push Press: 45 x7, 65 x4/5/5

Cable Row: 55 x7, 120 x3/3/3

Lat Pulldown: 55 x7, 105 x4/4/4

 

Missed a couple workouts here because I was in Portland.

 

Tuesday, 7 Nov

Front Squat: 50 x7, 100x5/5/5

Calf Press (one leg at a time): 140 x11, 200 x9/9/9

Chest Dips: -60 x7, bodyweight x4/3/2

Power Hang Cleans: 45 x5, 80 x5/5/5

Barbell Bent-Over Row: 75 x7, 120 x5/5/5

Narrow-Grip Chinup: -80 x7, -40 x3/3/3

 

Thursday, 9 Nov

Deadlift: 85 x8, 170 x5/5/5

Calf Press (one leg at a time): 140 x11, 200 x10/10/10

Incline Dumbell Press (weight per dumbell): 20 x7, 35x5, 40 x3/f

Rear Delt Row: 45 x7, 85 x5/5/5

One-Arm Dumbell Row: 25 x7, 55 x5/5/5

Wide-Grip Pullup: -100 x7, -60 x4/3/4

 

I feel like I am not making much progress, but I guess it's mixed. I'm progressing on a couple of things and kinda stagnant on others. I am quite pleased that I am doing multiple bodyweight dips! I may soon have to add some weight.

 

The 170lb DL for 3x5 was pretty rough. Had to take a break after rep 3 in the last two sets. I am pretty weak on this lift, considering my squat is not far behind it at all, and it seems most other folks can DL much more than they squat. I am not sure what that's about. I also have serious DOMS in my back after DL, which I figure is a bad sign. It's definitely muscle soreness and not "bad" pain, but I guess it means I am using my back too much in the lift.

 

Completely off topic, but I absolutely love how Firefox 2.0 has the built-in spell checker!

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  • 3 weeks later...

Sat, 11 Nov

First roller skating lesson.

 

Thurs, 16 Nov

Squats: 85 x7, 160 x5/5/5

Barbell Bench Press: 45 x7, 90 x5/4/2

Push Press: 45 x7, 65 x5/4/3

Cable Row: 55 x7, 120 x3/3/3

Lat Pulldown: 55 x7, 105 x4/4/4

 

Sat, 18 Nov

Roller skating lesson. 1.5 hrs of being crap!

 

Sun, 19 Nov

Front Squat: 50 x7, 100x5/5/5

Calf Press (one leg at a time): 140 x11, 200 x10/10/10

Chest Dips: -60 x7, bodyweight x5/4/2

Power Hang Cleans: 45 x5, 85 x3/3/3

Barbell Bent-Over Row: 75 x7, 125 x3/3/3

Narrow-Grip Chinup: -80 x7, -40 x3/3/3

 

Tues, 21 Nov

Deadlift: 85 x8, 170 x5/5/5

Calf Press (one leg at a time): 140 x11, 200 x11/11/11

Incline Dumbell Press (weight per dumbell): 20 x7, 40x1, 35 x5/5

Rear Delt Row: 45 x7, 90 x3/3/3

One-Arm Dumbell Row: 25 x7, 55 x5/5/5

Wide-Grip Pullup: -100 x7, -60 x4/3/3

 

Went home to NY for Thanksgiving. Missed a skating lesson and a couple gym visits.

 

Tues, 28 Nov

Squats: 85 x7, 160 x5/5/5

Calf Press (one leg at a time): 140 x11, 200 x11/11/11

Barbell Bench Press: 45 x7, 90 x4/4/3

Push Press: 45 x7, 65 x5/5/3

Cable Row: 55 x7, 120 x3/3/3

Lat Pulldown: 55 x7, 105 x5/4/5

 

Thurs, 30 Nov

Front Squat: 50 x7, 100x5/5/5

Calf Press (one leg at a time): 140 x11, 200 x11/11/11

Chest Dips: -60 x7, bodyweight x4/2/3

Power Hang Cleans: 45 x5, 85 x4/4/3

Barbell Bent-Over Row: 75 x7, 125 x3/3/3

Narrow-Grip Chinup: -80 x7, -40 x4/4/1

 

Sat, 2 Dec

Shortened roller skating lesson. Still crap!

 

Sun, 3 Dec

1.5 hr mountain bike ride. I'm not in very good shape.

 

Tues, 5 Dec

Deadlift: 85 x8, 180 x4/4/4

Calf Press (one leg at a time): 140 x11, 200 x11/11/11

Incline Dumbell Press (weight per dumbell): 20 x7, 40x3/3/2

Rear Delt Row: 45 x7, 90 x3/3/3

One-Arm Dumbell Row: 25 x7, 55 x6/5/5

Wide-Grip Pullup: -100 x7, -60 x4/4/3

 

I was surprised at how easily I pulled the 180. I was expecting it to be much harder than it was. My form started to get sloppy in the last set, though, so I think I will stick at this weight next time.

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